Sleeping can Build Your Muscles. Here’s Everything You Need to Know

Hello Ziddis!

We all hate to but end up pushing so much for the gains in the gym and life alike. Be it a promotion at your desk or packs on your abs. What we overlook is how crucial it is for our mind and body to rest to keep us going. An important element of muscle building is rest, repair and recovery – the 3 Rs of fitness necessities. Let’s check out how correct recovery techniques and adequate rest can help in muscle repair and growth.

Muscle Recovery

Muscle recovery is an important process that one should not overlook especially after an intense workout. When you push yourself in exercising more so in strength training, you end up having minor tears on your muscle fibres which can become a bigger issue to put a pause on your fitness routine if overlooked. While these wear and tear are a normal part and parcel of muscle building, muscle recovery helps one deal with these.

How to Get the Most Out of Your Muscle Recovery:

• Sleep Well: Get yourself at least 7 hours of sleep and ideally 9 hours of sleep each night to make the most of your recovery.
• Balanced Nutrition: Adding sufficient protein, healthy fats and carbs to your plate can help repair your muscles. Proteinous food like lean meats, eggs, pulses and paneer should be your best friends.
• Stay Hydrated: Drinking enough water can help keep your body hydrated and fresh. Water could repair from chapped lips and crusty skin to your metabolism. Aim to have 2 to 3 litres of water everyday.

Your Rest Day Workout

Rest day sounds like a day to just lie in your bed but it could mean giving your mind and body the rest by doing relaxing things. These relaxing things could be a part of your well-rounded fitness regimen. While rest days provide your muscles with the time they need to repair and grow stronger. You don’t need to live on your beanbag instead of getting on your feet and trying some light activities that can help speed up recovery and prevent stiffness.

Effective Rest Day Workouts:

• Relaxing Walk: A light cardio is best enjoyed in nature but depending on your preference you can either just get on a treadmill or step out in nature for a long walk, cycling or swimming. These activities increase blood flow to your muscles while also relaxing your mind and making sure you don’t feel lethargic.
• Stretching: Some gentle stretching, some light relaxing yoga and a little bit of muscle flex can go a long way on a rest day. This will help improve flexibility and reduce muscle soreness and tightness. These stretches could be simple warm-ups you do before you start working out.
• Foam Rolling: A foam roller reduces muscle soreness and increases blood flow. It also helps reduce tension and recover better.
• Movement Classes: Trying some movement classes like expressive dance can help not just your body but also your mind.

Post-Workout Muscle Recovery

Right after the workout is a crucial time to relax for your muscles to recover. Some light stretches can reduce the tension in your muscles and make it go back into the form for your daily chores.

Post-Workout Recovery Tips:

• Cool Down for 5-10 minutes after your workout and try stretching to help your body transition from high-intensity exercise to a state of rest.
• Load up with a good and healthy meal or snack within 30-60 minutes after your workout. Add some proteins and a bit of carbs and have some electrolyte-infused drink.
• Hydrate yourself.
• Allow your muscles to rest and do not run off to climb some stairs or lift something heavy.

Gym Wear and Gym Bags

The right gym wear and gym bag can make you more confident in your workouts.

• Comfortable Gym Wear: Invest in moisture-absorbing and breathable fabrics for your workout clothes. Not too tight to make your muscles sore not too lose to come in the way when working out.
• Quality Gym Bag: Choose a bag with compartments to keep your gear, water bottle, shoes, towel and if you are a busy bee then a change of clothes. Add some hygiene products like deodorant and antibacterial wipes too.

To Sum it Up

Proper rest, active recovery, and quality sleep are integral to muscle repair and growth. By incorporating effective rest day workouts, paying attention to post-workout recovery, and investing in the right gym wear and gear, you can improve your overall fitness journey. Remember, building muscle is not just about pushing hard in the gym—it’s also about giving your body and mind the time and resources it needs to recover and grow stronger. Happy training, Ziddis!

Read Also: The Importance of Proper Form of Exercises